ABS | CALVES | NECK
ABS | CALVES | NECK
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1. SWISS BALL KNEE TUCK
ankles on swiss ball from a push up position.
pull knees in as you tuck into spinal flexion.
3 sets : failure
turn to the side slightly in the torso and put
spine into flexion. do both sides. add weight
if you can to actually build abdominals.
3 sets : 12-12-12
*do both sides
3 sets : 25-20-15
compound set with
STANDING SINGLE LEG DONKEY RAISE
stiff legged position forcing max stretch into
the calves in plantar flexion. keep the movement
more in the bottom to mid range.
3 sets : bodyweight failure
4. STANDING PRONATED AND SUPINATED
CALF RAISES
25lb weight plate with toes elevated on there and
toes out 45 degrees driving into pronation ( inward )
2 sets : 15-15
2 25lb weight plates with toes elevated and heels out 45
degrees driving into supination ( outward )
2 sets : 15-15
5. CHEST SUPPORTED NECK EXTENSION
i wear a head harness but you can do bodyweight only
to start or add loading if you want to
develop your neck for growth.
3 sets : 12-12-12
6. CHEST SUPPRTED CERVICAL
(NECK) RETRACTIONS
note retraction and not extension. you can
add loading with a light weight plate
or band tension.
3 sets : 10-10-10